Bodyweight Elevanted Heel Squat

The Bodyweight Elevated Heel Squat is a highly effective lower body exercise that targets the quads, hamstrings, glutes, and calves. This exercise is suitable for all fitness levels and is particularly beneficial for individuals looking to improve their leg strength, stability, and balance. To perform the Bodyweight Elevated Heel Squat, you will need an elevated surface such as a step, platform, or weight plate. Begin by standing tall with your feet hip-width apart, toes pointed slightly outward, and the balls of your feet resting on the elevated surface. Your heels should be hanging off the edge. From here, initiate the movement by hinging at the hips and bending your knees, while maintaining a straight back. Lower your body down as if sitting back into an imaginary chair until your thighs are parallel to the ground. Make sure to keep your knees aligned with your toes and your weight centered over your midfoot. Once you reach the bottom position, pause briefly, and then push through your heels to rise back up to the starting position, squeezing your glutes at the top. Throughout the movement, engage your core and keep your chest lifted to maintain proper form. The Bodyweight Elevated Heel Squat can be incorporated into your lower body routine or used as a warm-up exercise. It can also be modified by increasing or decreasing the height of the elevated surface or by adding weights for added challenge. Remember to perform the exercise in a controlled manner, focusing on the mind-muscle connection, and always listen to your body to avoid any discomfort or pain.

Instructions

• Start by standing with your feet shoulder-width apart and your toes pointed slightly outwards.
• Place a sturdy elevated surface, such as an aerobic step or a stack of books, behind you.
• Step back and position your heels on the edge of the elevated surface, allowing your toes to hang off.
• Engage your core by pulling your belly button in towards your spine.
• Begin the movement by bending your knees and lowering your body down as if you're sitting back into a chair.
• Keep your chest lifted and your gaze forward as you lower down.
• Go as low as you comfortably can while maintaining proper form, ideally until your thighs are parallel to the ground.
• Pause at the bottom of the squat and then push through your heels to rise back up to the starting position.
• Focus on squeezing your glutes as you extend your hips and knees.
• Keep a controlled and steady pace throughout the exercise.
• Repeat for the desired number of repetitions.
• For added challenge, you can hold a weight in front of your chest or perform the exercise on one leg at a time.

Tips & Tricks

• Focus on engaging your glutes and hamstrings while performing the squat.
• Keep your core engaged and maintain proper posture throughout the movement.
• Gradually increase the height of the elevated platform as you become more comfortable with the exercise.
• Add resistance by holding a weighted object, such as a dumbbell or kettlebell, during the squat.
• Incorporate single-leg variations of the elevated heel squat to challenge your balance and stability.
• Perform the exercise in a controlled manner, emphasizing the eccentric (lowering) phase.
• Take deep breaths and exhale as you drive through your heels to return to the starting position.
• To prevent knee pain, ensure that your knees do not extend past your toes during the squat.
• Include the elevated heel squat as part of a well-rounded lower body workout routine.
• Consult with a fitness professional if you have any concerns or pre-existing conditions that may affect your ability to perform this exercise.